Warm-Up 900/18:00
200 Swim
200 Pull 100 With Pads and buoy 100 with pads
100 Kick
4x50 I.M D/S or Desc 1-4 @1:00
4x50 25F 25Smooth @ 1:00
Main Set 2400/48:00
4x200 @4:00 Desc Or Pull
8x100 @1:30-2:00 All Out Low Rest Interval
16x50 @1:00 @Odds Easy Evens Fast
Drill 400/10:00
8x50 @1:10
-Odds 3 Stokes 1-3 Second Glide
-Evens 3Strokes 6 kicks
Kick 600/15:00
I.M Order by Round Or Choice Stroke
3x(2x50+1x50+1x50)
2x50=Kick @1:30
1x50= D.P.S@1:00
1x50 Build@1:00
Cool Down 100/2:00
100 Easy
4700 Meters 90 Minutes
